Head to any Japanese restaurant and you'll likely be served a bowl of creamy and cloudy miso soup, perhaps with some tofu and green onion. Used as a pungent and rich flavoring ingredient in many dishes in addition to soup, miso is a paste made from a combination of soybeans, plus grains fermented with molds, bacteria and yeasts. A rice mold starter called koji is used to make miso. Much like yeast, it digests starches and breaks them down into fermentable sugars.
Traditionally making miso is a very slow process, and takes months or even years to develop the desired flavor and texture, as microbes break down and transform soybeans into a deeply layered and concentrated flavorful paste. Miso is made with different grains and levels of salt, comes in different colors, and is rich, savory, and salty, sometimes with sweet notes.
While strongly associated with Japanese cuisine, miso originated in China and was brought to Japan by Buddhist monks around 700 CE and dates back as far as the second century BCE. It was a major condiment until being replaced by another fermented soybean product, soy sauce, in the 1600's. In Japan, miso is used in a very variety of dishes including soups, glazes, dipping sauces, salad dressings, stir-fries, stews, marinades and more. Because it adds umami, the strong savory flavor associated with meat and aged cheeses, it is a popular ingredient in many vegetarian and vegan recipes. Check out some of our favorite recipes with miso paste.
In addition to providing lots of flavor, it's also very healthy. It is a very good source of mineral antioxidants including manganese and copper as well as a good source of zinc. It also contains vitamin K, protein, phosphorus, omega-3 fatty acids, fiber, vitamin b2 and choline.
Types of Miso
Typically there are four kinds of miso.
Soybean miso, which is usually red, is made from soybeans, barley, and other grains, and is aged a long time. You only need a little red miso to add intense levels of savoriness to soups, stews, and marinades.
Rice or white miso is primarily made from soybeans and rice. It is fermented less than red miso, is lighter and slightly sweeter and used in more delicate soups, dressings, and marinades.
Yellow or barley miso is used in soups, marinades and vegetable dishes and is lighter than red miso but stronger than white miso.
Finally there is Awase miso, which is a combination of red and white miso and is particularly versatile in recipes.
Where to Find Miso Paste
Miso is available at most supermarkets and you will find an even wider selection at Asian specialty stores and online. Miso will last at least a year in the refrigerator.
Savory is usually the word used to describe the flavor of miso. Different types of miso paste vary in intensity, but in general, you can compare the flavor of miso paste to a rich soy sauce. It's salty and concentrated with fermented hints of tanginess.
Being made from soya beans, miso offers an array of vitamins, minerals and plant compounds, including isoflavones. The fermentation process used to produce miso may be especially helpful as it helps support digestion and may enhance immunity.
Miso is a fermented soybean paste that's a staple of Japanese cuisine and other East Asian food cultures. Dating back thousands of years, miso is prized for its umami flavor. Miso producers make it by fermenting a soybean paste in a mold called koji (Aspergillus oryzae).
Miso paste is a fermented soy bean paste that's used a lot in Japanese cooking. It's made by fermenting steamed soy beans with salt, grains (usually rice or barley) and koji, a type of fungus. But don't let that put you off – it's a phenomenal way to add flavour to meat, fish and more.
Soy sauce is the most common substitute for miso paste. Miso is thick and creamy, whereas soy sauce is thin like water, but if texture isn't a factor, they are both made of soy and chock full of salty and savory notes.
“Traditionally, rice miso is more expensive than barley miso, because the grain is more expensive,” explains Chung. Accordingly, wealthier merchants could afford to purchase more expensive miso made with rice, whereas farmers and townsfolk often ate miso made with millet, barley, or other common grains.
You should avoid miso soup if you have a soy allergy. Most miso paste—the main ingredient in miso soup—is gluten free because the koji used is made with rice. But some miso paste, such as mugi miso, uses koji made with barley. And some packaged miso soup may also contain wheat gluten to give it body.
Miso is made using a significant amount of salt. One tablespoon of miso provides almost one-third of your recommended daily sodium intake. The amount of sodium present may also vary among brands and types of miso.
Having a healthy gut flora is very important because it helps defend your body against toxins and harmful bacteria. It also improves digestion and reduces gas, constipation and antibiotic-related diarrhea or bloating ( 6 , 8 , 9 ).
Miso should be stored in a covered container and to maintain its colour and flavour, refrigeration is best. As a general rule, the lighter the colour and flavour, the more careful you will need to be and refrigeration is best. Sweet miso should be consumed within three weeks of opening, white miso within 3 months.
Unfortunately for vegans, the majority of miso soups use fish-based stocks, rendering them inedible. Luckily, both in restaurants and in grocery stores, there are vegan miso soup options. Learn more about what goes into miso and ways you can make sure your next order is vegan-friendly.
In The Miso Soup doesn't pull any punches. The story is rife with degenerates, death, sleaziness, and pleasure districts; the kind of Japan you wouldn't hear about from the mouth of a starry-eyed Westerner or an imperialist zealot.
Miso is a “preservative food,” that can be kept for a long period of time due to its salt content. If kept in your refrigerator, miso itself does not go bad. In terms of the quality of the taste, miso should remain relatively consistent for up to one year.
Can you eat miso paste raw? Grab a spoon and dig in – you CAN eat your miso paste raw! I often recommend this to people when they are trying a new variety or are considering which variety to use in a recipe. It's a great way to discover the unique taste of miso and how each variety differs in flavor.
Both are salty and contain plenty of the same free-forming amino acids (which create that umami flavor) found in miso. For an easy miso substitute, blend a few tablespoons of either tamari or coconut aminos with a can of cooked chickpeas. If desired, season with additional sea salt.
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